Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 hang cleans
10 front squats
Mobility
Couch stretch – 1:00 on each side
Front rack mobility – wrist and tricep stretch
Burn Strength
9 min EMOM
Every minute complete 10 Russian KBS and 10 goblet squats
*make the kettlebell AHAP
Burn WOD
Every 4:00 for 16:00 total
15 ring rows
15/12 cals AB
100m shuttle run (50 down and back)
